Tip of the Week: Eating, Smelling Food, and Even Thinking About Food Can Help Your Bowels
Confession: I am a huge anatomy and physiology nerd. I fell in love with studying anatomy and physiology in college, and it still brings me so much joy. Knowledge is power– and the more we understand the body, the better we can understand how to help when it doesn't seem to be working the way we want it to. Today, let's dive in to one of my favorite areas to study: Digestion.
The Down Low On Digestion
Many of us think of digestion in a simplified way– we eat, food is processed, nutrients pulled out, and then the colon helps us eliminate the waste. But the reality is that digestion is complex and beautiful. We begin digestion in the mouth- as we chew our food, saliva mixes with the contents and begins to break down carbohydrates. Taking time to chew food can be key! In fact, research has even shown that chewing for a longer period of time led to positive changes in the gut microbiota! Food will then move into the stomach, where it is churned and mixed, then heads to the small intestine. This is where the majority of digestion occurs and nutrients are absorbed. From here, the contents will move toward the large intestine. And, this is where we're going to spend our time today :).
There are many important reflexes involved in digestion, and today, we're going to dive in to the gastrocolic reflex (better termed, the colonic meal response). The term "gastro" means stomach...and "colic" refers to the colon. This reflex was originally understood as occurring when a person eats and food enters the stomach. The thought is that this stimulates peristalsis to push prior meals through the system (which is why you may find that you head to the bathroom after eating/drinking in the mornings). Now, here's where it get's interesting. As more research has been developed, we've learned that movement in the colon is stimulated by not just eating and swallowing food-- but is actually impacted by other aspects as well! Research has found that smelling food, cooking, even discussing recipes can stimulate propogating movements in the colon! Fascinating, right? (And why I like colonic meal response more as a name!)
Tips For Improving Your Digestion & Bowel Movements
What does this mean for you? If you're struggling with having regular, consistent and easy bowel movements– you may want to use this to your advantage! Try these 3 tips to improve your gastrocolic reflex / colonic meal response:
Slow down when you eat: Take time to enjoy your food-- smell your food-- taste the food-- and yes, chew your food thoroughly!
Consider cooking more often: Do you enjoy take-out? Me too... but skipping the prep process likely won't be quite as stimulating to your system as it would be to participate in food preparation. And, when you cook, you'll get the benefit of those wonderful aromas for colon stimulation!
Explore new recipes: Spend some time each week researching foods you enjoy and find new recipes to prepare! Remember, even thinking about eating can stimulate the bowels, so we can use that to our advantage! Here are a few of our family's recent favorites (Cuban Picadillo, Egg Roll Bowls, PB + Choc Chip Energy Bites (we skip the coconut and increase the oats... we also add chia seeds/flax seeds)
We wish you happy bowel movements!
SPH Provides Pelvic Floor Help
Explore PT services
(local Atlanta & remote)
Want more myth busting?
Check out this blog busting 10 common pelvic health myths!
Weekly Tips Pelvic Health Tips By Dr. Jessica Reale PT, DPT, WCS